Run Cadence — What it is and why it matters

Cadence is simply how many steps you take per minute (SPM), counting both feet. Most efficient endurance runners tend to settle in the 160–170 spm range across a wide range of paces.

This isn’t about running faster — it’s about running smoother, lighter, and more economical.

Why 160–170 SPM improves efficiency

Holding a consistent cadence helps because it:

  • Reduces overstriding

    A slightly quicker step rate keeps your foot landing closer under your center of mass, which lowers braking forces.

  • Lowers joint load

    Shorter, quicker steps decrease stress on the knees, hips, and lower back — especially important as fatigue sets in.

  • Improves energy return

    Elastic tissues (tendons, fascia) work better with quicker ground contact, saving energy over time.

  • Stabilizes form under fatigue

    When pace slows late in a run or race, cadence often collapses first. Holding cadence preserves mechanics even as speed changes.

Think of cadence as your metronome for efficiency — pace can change, rhythm stays steady.

How to hold 160–170 SPM at any pace

Key point: Cadence is independent of speed. Speed changes mostly through stride length, not step rate.

1. Shorten the stride, don’t slow the legs

If you’re running easy or uphill:

  • Keep the same quick rhythm

  • Let the steps get shorter

  • Think “quick feet, small steps”

2. Use a light, quiet foot strike

Cue:

  • “Run quietly”

  • “Brush the ground, don’t push it”

Less time on the ground = better efficiency.

3. Arm swing sets cadence

Your legs follow your arms.

  • Compact arm swing

  • Elbows close to ribs

  • Hands move back, not across the body

If arms stay rhythmic, legs will match.

4. Breathe with rhythm (optional cue)

Example:

  • 2 steps inhale / 2 steps exhale

    This reinforces consistency without staring at your watch.

5. Practice with a metronome (sparingly)

  • Set 165–170 spm for short segments

  • Use it as awareness, not a crutch

  • Eventually internalize the rhythm

What NOT to do

  • Don’t force speed to hit cadence

  • Don’t artificially bounce or “chop”

  • Don’t obsess over exact numbers — range matters more than precision

Bottom line

  • 160–170 spm = efficient, durable running

  • Cadence stays steady, stride length adjusts

  • Efficiency = less energy cost + lower injury risk + better form late in runs

This is about running longer and better, not just running faster.

Run, TrainingMarilyn Chychota